Posts by Alpha Athletics Crossfit 412
September 8, 2020
WOD:8min AMRAP4,8,12… Burpees8,16,24….Double Unders / Lateral Hops
Read MoreSeptember 7, 2020
WOD:Partner: Outdoors7rds (Each)7 DB Box Step Over7/7 DB Snatch21 DB Squat200m Run1 work: 1 restAlternate movements
Read MoreSeptember 5, 2020
DecathlonEvent 1 (Warm Up): Row TargetsEach athlete rows 3 times to try to get as close to the target as possible. 3 different lengths. Event 2: 21-15-9 Wall Ball/BF Sit Up Event 3: 10:00 to find 1RM Cluster, 3 attempts Event 4: Pick Your Path, Max Deadhang or Max Plank. All start together – last…
Read MoreSeptember 4, 2020
WOD:Decathlon Events 4 & 5::30 Max Cal AB and 1:00 Max EB Curl (45/35)
Read MoreSeptember 3, 2020
Did You Learn Anything? I saw an IG post yesterday that posed an intriguing question: list 5 ways your life has improved since COVID? At first glance many people aren’t even going to see how their life is better which I believe is simply a matter of perspective. Even so this black swan event did…
Read MoreSeptember 2, 2020
WOD:10min AMRAP4,8,12…SA DB Clean & Jerk (50/35)Pullups
Read MoreSeptember 1, 2020
WOD:8min EMOM4 Snatch @ 75%4 Box Jumps (30/24)
Read MoreAugust 31, 2020
WOD:6rds5 HRPU10 Goblet Squats (53/35)15 KBS – Russian
Read MoreAugust 29, 2020
HERO WOD:“Badger”3 Rounds For Time30 Squat Cleans (95/65)30 Pull-Ups800 meter Run
Read MoreAugust 28, 2020
WOD:Partner Workout:15min AMRAP15 KBS – American15 Situps30 Double Unders / Lateral HopsPartners alternate movements
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